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In 1985, a young basketball player named Michael Jordan broke his foot. The Chicago Bulls wanted to shut him down for the season. Jordan had other plans. Against team doctors’ advice, Jordan lobbied to return to play. When they finally cleared him for limited minutes, something interesting happened. Unable to rely on his usual explosive first step, Jordan was forced to develop other parts of his game. He spent countless hours working on his jump shot, his post moves, and his

Post-Workout Recovery Tips Sometimes, the day after a challenging workout can be a struggle. Your muscles are sore and that makes it hard to get in and out of your car (if you can get to your car in the first place). But there are ways to ease the pain from a good workout. Here’s how to speed up your recovery: Drink A Lot of Water Hydrating after a workout is key to recovery. Without enough water in your body, you won’t be able to bounce back and take advantage of all t

The perimenopause, menopause, and postmenopausal life stages arise with a variety of health concerns – primarily associated with diminished levels of sex hormones, including estrogen, progesterone, and testosterone. Although the acute signs and symptoms associated with menopause, including hot flashes, night sweats, irritability, brain fog, insomnia, mood swings . . . and the list goes on, can be very uncomfortable and even debilitating, the increased risks for chronic healt

Despite age, physical capabilities, mobility or financial circumstances, exercising should be a top priority for everyone, particularly among elderly adults - it’s a crucial element to keeping them active, thriving, and independent throughout the aging process. The World Report on Ageing and Health (WHO 2019) focuses on function as a key element, because loss of functional abilities significantly impacts life quality. Having a chronic health issue, like diabetes or high blood

Most of us know that strength training (with free weights, weight machines, or resistance bands) can help build and maintain muscle mass and strength. What many of us don't know is that strong muscles lead to strong bones. And strong bones can help minimize the risk of fracture due to osteoporosis. A combination of age-related changes, inactivity, and inadequate nutrition conspire to gradually steal bone mass, at the rate of 1% per year after age 40. As bones grow more frag

A naturally slow metabolic rate isn’t necessarily something you’re stuck with; there are several ways to boost your metabolism for better fitness and health. We all know that person who can eat French fries and ice cream daily, yet never gain an ounce—while others of us simply look at a bag of potato chips and plump up. There are a number of factors at play in determining each individual’s body composition, but metabolism is at least partly to blame. Metabolism refers to

What happens when you’re healthy, active and not obese, but the last ten pounds won’t move? A closer look at what we know, what we don’t, and the complicated question of using low-dose GLP-1s for weight loss in midlife.

As we journey beyond 45, our bodies present us with new challenges. For women, the transition through perimenopause and into menopause...

How Does Sleep Deprivation Really Affect You? What do you think of when you hear “lack of sleep?” The urge for a daytime nap and multiple...

Habits shape our lives more than we realize, especially when it comes to nutrition. Research suggests that nearly half of our daily...

Some habits do more than just improve your daily routine — they transform your entire life . They influence the way you eat, how you...

Beyond Fitness: Embracing the Power of Constraints At Beyond Fitness, we're excited to announce a new chapter in our members' strength...

Inflammation is your body’s natural defense — until it isn’t. When it becomes chronic, it turns from healer to harm-doer, quietly...

As we step into 2025, I want to share a story—one that redefines what’s possible at any age. It's about resilience, failure, and the...

For those of you who have been following my blog for a while, you may remember an article I wrote about the Iceman, Wim Hof, and his...

Functional Fitness: Training for Real Life, at Any Age Some days, being the mother of two young children makes me feel like a mule —...

1. Make Your Bed At the risk of sounding like your mom, please make your bed. Not only will it feel good to get into a made bed at night,...